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Resolve Muscle Imbalances w/ Corrective Exercise Training! When I was attending NASM personal training workshops, the most interesting topic to me was muscle imbalances. I loved it so much that I wanted to become a Corrective Exercise Specialist (CExS). Unfortunately, I didn't because I thought I saw opportunities elsewhere. Big bummer! So for any athlete out there who is suffering from a shot out arm, or the average Joe that has a thrown out back; here is a little overview of how corrective exercise can help you. One of the reasons why people are suffering from common injuries such as lower back pain or aching shoulders is because they are not stimulating all of their muscles. Instead, they are repeating the same movements, day in and day out, which causes some muscles to be overworked than others. This is where muscle imbalances come in. Some muscles are strong while others are weak. As a matter of fact, those weak muscles are so weak that they need the stronger muscles to compensate for them. This can lead to a whole array of problems such as muscle aches and improper posture. A person who goes to work and sits all day in front of a computer, then goes home to sit in front of a TV will definitely have muscle imbalance. This is most commonly linked to lower back pain and believe it or not, its the other muscles that are causing the back pain! Your lower back pain may be relieved by doing shoulder and hip exercises! Tips to avoid muscle imbalance: Tip 1. Don't do the same exact exercises all the time. Switch them up every once in a while. If you're working out your chest, you can alternate between push ups, bench presses, dumbbell chest presses, dumbbell flies.. You can also play with the amount of weight and repetitions. If you repeat the same exercises over and over, you may be placing an abnormal stress on your body because range-of-motion may be compromised. Also, make sure you are doing the exercises correctly! Tip 2. Incorporate flexibility and strength training in pairs. When you flex one muscle, another muscle relaxes and stretches. A bicep curl will flex your bicep and stretch your tricep muscle. A tricep extension will flex your tricep and stretch your bicep. List of Agonist/Antagonist muscle relationships: Pectorals/Latissimus (Chest/Back) Trapezius/Deltoids (Upper Back/Shoulders) Posterior/Anterior Deltoids (Shoulders: Front and Back) Bicep/Tricep (Front of Upper Arm/Back of Upper Arm) Quadriceps/Hamstrings (Front of Thigh/Back of Thigh) Shins/Calves (Front of Lower Leg/Back of Lower Leg) External Obliques (Sides) Forearm Flexors/Extensors So‌ the rule is, if you train one muscle, you gotta train the other. Tip 3. Strengthen your core muscles Strengthening your core muscles is very important because it is what helps stabilize your body to complete a movement! Try doing some balance and stability exercises like standing on one leg while doing shoulder presses, lifting a leg while doing a pushup, or doing a dumbbell chest press with your back on a stability ball. Of course, different variations of crunches, planks, and sit ups


will also help strengthen the core too. Ok.. well.. I am going to leave it at that because this is getting long and I need to finish my Spanish homework :P. (I told you guys I could talk.. or in this case "write" forever about this kind of stuff.) If you have any questions, let me know! Take care - Jesse

Muscle Imbalance and CEx  

For any athlete out there who is suffering from a shot out arm, or the average Joe that has a lower back pain; here is a little overview of...

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